Ingredients
For
2
portions
Spaghetti squash
(about 1 kilogram)
EL
EL
oil
Onion
clove of garlic
EL
EL
olive oil
EL
EL
Tomato paste
grams
grams
chunky tomatoes
TL
TL
Italian herbs
Salt
pepper
prize
pinches
Sugar
EL
EL
Cheese
(grated; for example Parmesan)
preparation
Wash, halve and remove the seeds from the spaghetti squash. Brush the flesh with oil and place the pumpkin halves cut side down on a greased baking tray. Bake in a preheated oven at 200 degrees top/bottom heat (fan oven 180 degrees / gas level 3) for about 40 minutes.
For the tomato sauce
Meanwhile, peel the onion and garlic and dice finely. Heat oil in a pan. Fry the onion and garlic in it. Sauté the tomato paste briefly. Deglaze with the chopped tomatoes. Season everything with salt, pepper, sugar and herbs. Bring the tomato sauce to the boil and simmer over low heat for about 10 minutes. Taste again.
Remove the pumpkin halves from the oven and turn them over on the baking sheet. Use a fork to loosen the fibrous pumpkin flesh from the pumpkin shell as “spaghetti” and season with a little salt.
Divide the tomato sauce into the pumpkin halves. Sprinkle with cheese and gratinate in the hot oven for 5-10 minutes.
More preparation tips for spaghetti squash
- For one fine garlic note Additionally rub the greased baking tray or baking dish with the cut surface of a halved garlic clove.
- You can also eat the pumpkin whole Cook in salted water in a large saucepan. To do this, prick the shell several times with a fork. After about 30 minutes of cooking, carefully remove the spaghetti squash, cut it in half lengthwise and remove the seeds. Then loosen the pulp as described in the recipe.
- If the baking or cooking time is too long for you, you can use the spaghetti squash cook in the microwave. To do this, place the halved pumpkin with the cut side on a plate and cook at the highest level for about 8 minutes until the pulp is fibrous.
- Instead of our vegan tomato sauce, you can also spread a classic Bolognese sauce with minced meat or a chili con carne as a filling on the pumpkin halves. Also one light sauce with smoked bacon Carbonara style goes well with the spaghetti squash. And if it vegetarian If you want it to stay, combine the mild pumpkin flesh with it steamed spinach with onions and garlic. Then gratinate with feta and sprinkle with toasted pine nuts.
Interesting facts about spaghetti squash
The spaghetti squash is a garden pumpkin and is closely related to zucchini. He has one oval, elongated shape and his bowl is rich yellow, similar to a honeydew melon. He weighs between 750 grams and 2 kilograms. The spaghetti squash is ripe when the base of the stem is dry and brownish and the squash sounds hollow when you tap it.
This type of pumpkin originally comes from Asia. A seed dealer from Japan discovered it in China and began breeding it in 1930. In the 1970s, pumpkin made its way to the USA and today we find it more and more often in the vegetable department of the supermarket. It is not yet available everywhere in Germany. If you see him during his Season in September and October For example, if you discover it at the weekly market, you should definitely grab it. Because the pumpkin with that mild pulp tastes really good and is extremely versatile.
The spaghetti squash owes its name to a little surprise that reveals itself as soon as the pumpkin has been baked or cooked: its pulp then breaks down into long fibers that are reminiscent of spaghetti. And that even without you actually having to do anything about it. This means you can whip up one of our favorite fall dishes in no time. The Gorgonzola pumpkin has a similar pulp.
In contrast to real spaghetti, spaghetti squash is low carbohydrate and is great for a low-carb diet.